1400 Calorie Diet & Meal Plan Menu for Weight Loss

Free 1400 Calorie Diet

The caloric values of this plan will suit many dieters - but not all. The 1,500 or even the 1,600 calorie diet makes a wiser choice for almost-all dieters while the 1,400 calorie diet might be best suited for the female petite dieter.

Food Pyramid recommendations based on this plan include the following food group servings: one and a half cups of both fruits and vegetables, at least five ounces of grain, four ounces of protein choices, about two cups of dairy foods, four teaspoons of oil and there is an allowance of about 170 calories in which the dieter can insert foods that they wish into the daily menu - and you should spend those calories wisely.

To example the food group servings, they might equal the following foods - but be sure to base your diet on a variety of foods as this is just to example serving amounts: one and a half cup of strawberries, one and a half cup of potatoes, five ounces of rice, four ounces of grilled fish, two cups of reduced fat milk, minimal oil such as margarine and cooking oil.

The 170 calories can be spent on a food that the dieter really enjoys; it might be a cupcake - or more protein.

Breakfast Meal Plate

Egg, Bacon, Toast & Jam

1 egg (fried, scrambled, easy-over, poached)
2 slices of bacon prepared in the microwave
1 slice of whole grain bread (up to 70 calories)
1 serving of your favorite jam or preserves (up to 60 calories)

Morning Snack

Fresh Fruit
1 small peach (about 50 calories)

Lunch Meal Plate

Tuna Salad & Crackers + Noodles

3 ounces of white tuna packed in water (109 calories)
2 cups of shredded lettuce, any variety
chopped onions (optional)
12 saltine crackers (opt for unsalted tops to reduce sodium intake OR whole grain crackers for additional nutritional value) - 120 calories

Mix drained tuna, lettuce and onions (optional) with 1 serving of Miracle Whip Light. Add ground pepper if desired and enjoy with the crackers.

Also enjoy 3/4 cup of your favorite cooked noodles (up to 175 calories). Noodles can be prepared in advance and pack nicely for lunches on the following day. They can also be enjoyed hot or cold. Feel free to mix the cold noodles with the tuna to create a gourmet tuna noodle salad. If you must add margarine or butter, please use the zero calorie versions.

Also enjoy 10 Thompson Seedless grapes or any grape of your personal choice (about 35 calories)

Afternoon Snack

Reduced fat cheese up to fifty calories plus one small apple.

Dinner

Veggie Oriental Stir Fry

3/4 cup of cooked rice (150 calories)
1/2 cup of drained black beans (canned works nicely - 110 calories)
3 cups of frozen Oriental type veggies (or you can use fresh - 75 calories)
Your favorite Oriental type stir fry sauce. We love General Tsao's Szechaun Spicy Stir Fry Sauce for 25 calories per Tablespoon and a little goes a very long way. (up to 50 calories)

Prepare frozen vegetables as directed on package, using a deep pan. Add beans and Oriental sauce. Remove when heated thoroughly. Serve over the warm, steamed rice.

Nutritional Data - 1400 Calorie Diet & Meal Plan

In Summary: This menu contains 4.5 Servings from the Fruit Group, 5 Servings from the Grain Group, 5 Servings from the Vegetable Group, 2 Servings from the Dairy Group and 4 Servings from the Meat & Bean Group.

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